#160 - Running List of 101 Tips to Better Your Health
Here it is - our master list of 101 tips on running, intermittent fasting, and weight loss! Whether you’re just beginning to work on your health or already running marathons, bookmark this list and check it often so you can make the rest of your life the best of your life!
At Keep Calm And Run To The Best You, we have coached and trained with many types of people. Some are just trying to lose weight and others are leveling up as an athlete. Whichever stage you’re in, bookmark this page and try some of these tips. Each one will link to an article with an audio clip so you can hear what Coach Tadris knows about eating, training, and running to better health.
Getting Started Mindset for Running
1. Watch the clock, not the distance
“The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles.” —Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach
2. Embrace athleticism as a human quality
“Everyone is an athlete. But some of us are training, and some of us are not.” —Dr. George Sheehan, runner/writer/philosopher
3. Set a weekly minimum for health
“Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors.” —Dr. Kenneth Cooper, aerobics pioneer
4. Toes deserve some wiggle room
“Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.” —Ted Corbitt, ultrarunner and 1952 Olympic marathoner
5. Adopt a relaxed running posture
“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” —Dave Martin, Ph.D., exercise physiologist
6. Be sure you can pass the “talk test”
“The ‘talk test’ means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera.” —Runner’s World editors
7. Face forward in traffic
“Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” —Dr. George Sheehan
8. Maximize your lunch break
“Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.” —Joe Henderson, runner/writer
9. Envision running with eggs
“Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” —Runner’s World editors
10. No run is too short
“If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.” —Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)
11. Warm up before your stretch
“Try some light jogging or walking before you stretch, or stretch after you run. Stretching ‘cold’ muscles can cause more harm than good.” —Runner’s World editors
12. Respond to pain, don’t ignore it
“You must listen to your body. Run through annoyance, but not through pain.” —Dr. George Sheehan
13. Water in, water out, repeat
“Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.” —Dr. Alex Ratelle, former masters running great
14. Limit the alcohol intake
“Is beer good for runners? Sure . . . if it’s the other guy drinking it.” —Jim Fixx, author of the running bestseller, The Complete Book of Running
15. Write a personalized running creed
“My whole teaching in one sentence is: “Run slowly, run daily, drink moderately, and don’t eat like a pig.” —Dr. Ernst van Aaken, renowned German coach
16. Keep it fun and playful
“Fitness has to be fun. If it isn’t, there will be no fitness. Play is the process. Fitness is merely the product.” —Dr. George Sheehan
Basic Training Mindset for Running
17. Each step as worthwhile
“So-called ‘junk miles’—those slow miles done on easy days or during warmups—do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories.” —Hal Higdon, runner/writer/coach
18. Go for the goal
“I believe in using races as motivators. It’s hard to keep on an exercise program if you don’t have a significant goal in sight.” —Bob Greene, personal trainer of Oprah Winfrey
19. Set specific goals, but stay flexible
“Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in.” —Jeff Galloway, Olympic runner/author/coach
20. Heighten your self awareness
“Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.” —Dr. George Sheehan
21. Spice up your run
“A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run.” —Amby Burfoot, Runner’s World editor and 1968 Boston Marathon champ
22. Wind down after a run
“After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.” —Runner’s World editors
Advanced Mindset for Running
23. Train smart to avoid burnout
“Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger.” —Keith Brantly, U.S. Olympic marathoner
24. Get up to speed
“Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away—and it will improve your speed.” —Frank Shorter
25. Mix it up
“Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.” —Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner
26. Work like a “mother”
“Contrary to what you may expect, working hard and eating less caffeine/sugar actually gives you an energy boost and increased stamina. The coffee part is a struggle for me and most of my mom friends, but when you’re in a healthy pattern, you don’t even need it to feel alert and energized.”—Rhapsody Hahn-Chaney, researcher and writer at Keep Calm and Run To The Best You
27. Draft like Nascar
“Slip in behind someone running a similar pace and, yes, draft. It’s not illegal. It’s not even poor form. On the contrary, it’s just plain smart.” —Priscilla Welch, former British Olympian and 1987 New York City Marathon champ
28. Snap out of it
“Occasionally pick up speed—for 2 minutes, tops—then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride.” —Mark Plaatjes
Marathon Mindset for Running
29. Pace for steady breathing
“It’s better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace.” —Bill Bowerman, renowned University of Oregon coach
30. Don’t rush the process
“In marathon training, 3 hours slow is better than 2 hours fast.” —Pete Gavuzzi, coach of four-time Boston Marathon champ Gerard Cote
31. Rest, without the guilt
“During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest. If you’re at all sluggish, rest. Whenever you’re in doubt, rest.” —Bruce Fordyce, nine-time Comrades Marathon champion from South Africa.
32. Taper on time
“The key step between a great training program and a great race is a great taper. Your last long training run before a marathon should come 3 weeks before the race—not 2.” —Pete Pfitzinger, two-time U.S. Olympic marathoner
33. Take the marathon in thirds
“Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” —Mike Fanelli, runner and coach
34. Train for a marathon as a couple
“I saw her doing all this training and these events and it inspired me to want to try to do them as well. This led to us starting to train together, which just added to the overall time we were able to spend together.” —Leonard Rosenthol, longtime member of Keep Calm and Run To The Best You
Getting Started Mindset for Intermittent Fasting
35. Discover food freedom: Delay, don’t deny
“Delay, don’t deny! Intermittent Fasting puts the restriction on when you eat, rather than what foods or how much you’ve got on your plate.” —Tadris Parker, running coach and founder at Keep Calm and Run To The Best You
36. Learn the difference between starvation and IF
“Intermittent fasting is a health plan with the side effect of weight loss.” —Gin Stephens, author of Fast, Feast, Repeat
37. Get a handle on emotional eating
“Eat according to your goals and not according to your feelings. Address feelings immediately so that it doesn't come back to bite you in the butt.” —Tadris Parker, running coach and founder at Keep Calm and Run To The Best You
38. Learn about different IF methods
There are several approaches to intermittent fasting, such as the 12/12, 16/8, 5/2, and 24-hour method. Consider your schedule and your current eating habits to see which will suit you best. Remember to ease in so you don’t cause yourself nausea and irritability.
39. Don’t break the 12-hour gap
The body enters a fasting state after 12 hours. “So, in terms of fasting, a window of 12 hours between the last meal of one day and the first meal of the next is the minimum required to give your detox processes the time and energy to catch up with the necessary work of maintaining inner cleanliness.”—Alejandro Junger, MD, founder of international health and wellness company CLEAN
40. Don’t do IF…
Pregnant women, breastfeeding women, and children are not the right candidates for IF. It’s too important for nutrients to be consumed, and these 3 groups should not ignore their hunger pangs. Elderly people and those taking medication for conditions such as diabetes should not adopt an IF schedule without first consulting with a doctor.
41. Vitamins, supplements, and medicine
Be aware the vitamins, supplements, and medicine should not be taken on an empty stomach. Only Vitamin C, which is water soluble, is recommended while in the fasting state. Time your eating/fasting cycle accordingly if you take daily meds or vitamins. Zinc is a good supplement to take if you’re on an intermittent fasting schedule because it supports cell repair and regeneration.
42. Keep a healthy mindset about IF
Don’t put yourself at risk of developing an eating disorder due to improper thinking. If you’re using intermittent fasting, think about the health benefits as your body prioritizes detoxification once digestion is a done deal. Focus on the positive effects instead of treating it like food abstinence or punishment for eating badly.
43. Establish a cut-off time
If you’re not ready to implement a method where you’re counting down and tracking time, start small with a food curfew. Regardless of how early you eat breakfast, establish a time in the afternoon or evening and limit yourself to water or unsweetened tea at night.
44. Combat constipation and dehydration
Intermittent fasting can cause constipation and dehydration. The easy way to prevent this is to increase your water intake and add some high fiber foods or a supplement to your diet.
45. Lose weight with IF
Insulin levels drop when a person is not consuming food. During a period of fasting, decreasing insulin levels cause cells to release stored glucose as energy. Repeating this process regularly, as with intermittent fasting, leads to weight loss.
46. Avoid all alcohol
Alcohol is one of the worst things you can ingest during your eating window if you’re using IF. Alcohol will dehydrate you quickly and is full of empty calories, which is a waste. You are better off to avoid alcohol completely when using an intermittent fasting method.
47. Choose foods wisely - make it count
When you’re eating is the focus of IF, but equally important is WHAT you are eating in that window. You can’t afford to waste space for junk food because your body needs good, clean fuel to run well. Don’t fill up on low quality foods, but choose foods that are both satisfying and nutritious.
48. IF can help you to live longer
In 2018, the National Institute of Health published its findings on how IF leads to better health and a longer life. A study using 300 male mice revealed that the mice on an intermittent fasting schedule were in better health and had a longer lifespan than the mice who ate without restrictions.
49. Do IF prep at home
Before you start, prepare yourself and your home for a successful and smooth transition. Have a low-carb meal, with healthy fats and high quality protein before fasting. This will decrease hunger pangs and keep you feeling full. Also, prepare your home so the kitchen “closes” at a time that supports your schedule. Perhaps give your family an earlier dinnertime or come up with a plan so you can avoid the kitchen and dining areas during your fasting time.
50. Get plenty of rest
Although an IF schedule will bring heightened energy, you may feel lethargic when you’re just getting started. This isn’t the time to rev up your fitness routine or to stay awake longer. Get extra sleep and be sure to take restful breaks throughout the day to support overall wellness. Allow yourself to nap if you’re feeling irritable or tired.
Basic Training Mindset for Intermittent Fasting
51. Develop a healthy morning routine
"If you don't like something, change it. If you can't change it, change your attitude." —Maya Angelou, classic American poet
52. Timing IF for better sleep
Intermittent Fasting can help you to sleep better, but only if you time it right. Eating during your most active time of day and restricting your food intake as you’re nearing your bedtime is the right approach. The Ramadan fasting method, where you fast during the day and eat at night, goes against the body and decreases melatonin levels which hinder your sleep.
53. Take salt or mineral water
Fasting can cause deficiency in minerals, leading to muscle cramps, fatigue and headache. You can easily fix these issues by adding a pinch of salt in a glass of water when you feel tired or lightheaded or drink sparkling water. The minerals will help your muscles contract and relax and assist in transmitting nerve impulses from your nervous system to different body parts.
54. Define the goal of your fasting method
Why are you fasting? Is it for weight loss? Is it for cellular health? Is it for discipline and mindfulness around eating? Define your goal and keep a visual reminder nearby so you can stay focused and clear on your “why” as you’re fasting.
55. Stay Busy
Do yourself a favor and limit the amount of time you’re sitting around bored. Set an ambitious goal so you have something to work on during your fast. Or, create a to-do list so you can keep yourself busy instead of thinking about how much longer you have to wait. Keep your mind and body productive and time will fly by!
56. Join an online support group for IF
As much time as the average adult spends online, you can benefit greatly by joining a support group for IF. Having an accessible community to give inspiration and support can make a huge difference. You’ll stick with it longer and feel stronger if you’re doing this with a team. Check out the Facebook group for Keep Calm and Run To The Best You. Many of our members use IF for health and weight loss.
Advanced Mindset for Intermittent Fasting
57. Do not eat before you run or workout
“I run in a fasted state all the time and I love it. I have been running this way for the past 3 years. I try to go into every race with at least a 12 hour fast under my belt. I run clean and faster when I run on an empty stomach.” —Tadris Parker, running coach and founder at Keep Calm and Run To The Best You
58. Evaluate and adjust your IF method
You can tell if intermittent fasting is working by paying attention to how your body feels. Monitoring yourself will reveal if the method you’re using is beneficial or if you need to make an adjustment. Pay attention to how you’re sleeping, when you’re feeling hungry, your energy levels, and your workouts.
59. Battle the hunger waves
If you’re fasting, you should anticipate hunger waves which may come and go, especially if using an advanced IF method. Be ready with a distraction or alternative to eating for moments when you’re struggling. Instead of breaking your fast early, go for a quick run or blast the radio and dance around or call a friend or accountability partner to get your mind off of the hungry feeling.
60. Clean out the fridge
If you live alone, it’s easier to clear the fridge and cabinets of items that will tempt you to break your fast. If you can’t do that, try leaving notes for yourself in these places of temptation, or anywhere you may mindlessly poking around while in a fasting state. Plan ahead to provide some self-encouragement to stay on course. You’d be surprised how this can help.
61. IF for lowering blood sugar
A harvard study shows patients with high blood sugar were successful with lowering their blood sugar levels through intermittent fasting.
62. IF for reducing cholesterol
The same study that revealed lower blood sugar also revealed that IF can effectively reduce cholesterol.
Marathon Mindset for Intermittent Fasting
63. 2 Meals a Day - 18/6
“Stick to eating only 2 solid, nutrient-dense meals per day, fasting anywhere between 16-18 hours. In your 6-8 hour eating window, there is no need to count calories if we are sticking to quality food sources.” —Tadris Parker, running coach and founder at Keep Calm and Run To The Best You
64. OMAD for overnight shifts
OMAD, or “one meal a day” is an advanced level of intermittent fasting. This method can be effective and convenient for people who work long shifts and are always on the go. Perhaps it’s better to eat one large meal at the start of your day, then spend the whole day running on that fuel. After a solid sleep break, you’re right back to filling up on protein and vitamin-rich foods. It takes discipline but this can work for some people, especially those who work overnight.
65. IF is cleansing on a cellular level
“It starts a form of waste removal called autophagy, which removes damaged cells and proteins. This process is responsible for improving overall health and preventing many chronic diseases like cancer.” —Trisha Best, registered dietician
66. Be aware changes for females using IF
Women especially should approach IF thoughtfully because restricting calorie intake can cause hormonal imbalances, disrupting menstruation and fertility. Test out a conservative fasting method before upping the ante and be mindful to note any changes in your cycle.
67. Determine your adjusted calorie count
Depending on your weight and age, there is a minimum number of calories you should be consuming per day, and it’s lower when you’re intermittent fasting. Use an app like MyFitnessPal or MyPlate to calculate and track your recommended calorie intake.
Getting Started Mindset for Weight Loss
68. Explore the top 4 diet strategies
There are lots of diet/weight loss programs out there, including a long list of fad diets. But there are four main diet strategies for long term health and weight loss: The Whole-30, Paleo, Keto, and the Mediterranean diet.
69. Find fun ways to be more active
“Jumping might sound more like fun than a real workout but it’s a legitimate way to lose weight and build up muscle tone in your arms, legs, and core.”—Rhapsody Hahn-Chaney, researcher and writer at Keep Calm and Run To The Best You
70. Believe in yourself
“You have to join this program! Whether you want to walk or run, the benefits will last a lifetime. Being a part of a group you’ll get all the encouragement you need to succeed!”—Lisa Keating, longtime member of Keep Calm and Run To The Best You
71. Don’t view weight loss surgery as a shortcut
“Surgery is only a stepping stone in your weight loss journey. It doesn’t instantly cure you by getting surgery. I still had to make the effort, put the work in. A year after my surgery my weight was slowly increasing.” —Nicole Roe, bariatric surgery success story
72. Have a clear goal
What are you doing this for? Losing weight for a wedding? To decrease adverse health risks? To run around with your kids without feeling wiped out? Whatever your specific goal is, keep that in mind and have a visual reminder nearby so you’ll remain focused.
73. Ease up on processed food
Avoid the pre-packaged, preservative-heavy snacks and food items as much as possible. If you’re cooking for a family, especially with young kids, it’s tempting to heat up tv dinners and cook frozen nuggets and boxed macaroni. Try to cut out the processed foods when you’re meal planning and see what alternative things you could add to your table.
74. Eat more fresh produce
Farm markets and fruit stands are a dream in the summertime, but it gets harder to eat salads and seasonal produce in the cold months. Get creative about eating more fresh produce. Find recipes online and try adding fruits and veggies to every meal you serve.
75. Don't grocery shop hungry
There is truth to this old weight loss tip. Never go food shopping on an empty stomach because you’ll find things in your cart that you didn’t intend to take home. If you tend to overbuy, consider ordering online for pickup or delivery so you can work down a list without temptations. (plus, it’s much more convenient!)
76. Bake, don't fry
You'll save calories and lower your risk of heart disease. Or try an air fryer.
77. Tap into your sense of humor
A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories a day. Multiply that by 365 and those calories can add up.
78. Walk the dog every day
If you own a dog, make a routine out of taking walks. If you don’t, explore the option of borrowing a neighbor’s pooch or pursue a dog walking gig on the side. You’ll get a ton of extra steps in without even realizing!
79. Take “before” pictures
You will be super motivated to keep going once you do a side-by-side comparison and see how your body has changed. Sometimes the change is visible as you tone and slim down, before the numbers on the scale start to drop.
80. Find active friends
If your friends go out to eat a lot and have hobbies that don’t accommodate your goals, recruit some people who you can meet with for healthy activities. Join a running club or other group to help you stay focused and gain authentic support.
81. Stick with a reasonable bedtime
Research shows that the later you stay up at night, the more likely you are to consume more calories throughout the course of the day. (You can't have a midnight snack if you're going to bed at 10:30 pm)
82. Brush your teeth after meals
It’s a great little trick, because you won’t feel like eating after brushing your teeth or rinsing with mouthwash. Plus, it can make food taste bad. You may be less tempted to grab an unnecessary snack.
83. Do some sort of cardio
It’s very doable to lose weight through diet alone, but it’s recommended that you add some type of exercise to support your overall health. It’s not just about weight - it’s also about strong lungs, warm muscles, and increased circulation throughout the body.
84. Practice mindful eating
Make conscious food choices and develop awareness of your hunger and satiety cues. When you start listening to your body, weight loss should follow naturally and easily.
85. Give yourself permission to indulge
Don’t think of your weight loss plan as a punishment for bad choices. Give yourself permission to enjoy foods you like, at the right time and in smaller portions. Also, try eating new things! Your taste will change as you restructure your diet and you may find that sweet fruits and low carb snacks can curb those dessert cravings. But if you just want an ice cream cone every so often, have one.
86. Lose the Quarantine 15
“I put it on and just recently lost all the quarantine weight. I track my food, eat reasonably within a calorie limit 80% of the time, and move a lot. I aim for 10k steps a day..” —Megan Cullen, health advocate, based in Ohio
Basic Training Mindset for Weight Loss
87. Change the way you snack
“Clean up your nutrition by sticking to only real food sources. Swap out candy for fruit, chips for nuts and seeds and go from there.” —Tadris Parker, running coach and founder at Keep Calm and Run To The Best You
88. Add resistance exercises
Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will become weak and less effective at burning calories. To prevent a loss of muscle, do resistance training each day. It’s as simple as doing a few reps with a stretch band or lifting some light hand weights.
89. Add protein to your diet
When it comes to weight loss, protein is the king of nutrients. Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.
90. Run, rest, repeat
“Lose weight and keep it off. This pattern is found throughout nature. We have to work hard, then rest, then keep the cycle going.”—Rhapsody Hahn-Chaney, contributor at Keep Calm and Run To The Best You
91. Drink water
Lots of lots of water. It will help you to burn more calories, curb your hunger, and replace the water you sweat out while being active. Drinking more water will help you to lose weight and keep hydrated, which is key.
Advanced Mindset for Weight Loss
92. Train with purpose
“Even the greatest Champions were beginners once. Don’t be deterred, take a leap of faith, and most importantly, find something you love doing and it will love you back!” —Jeff Wallace, owner of Box IT Fitness Studio
93. Don’t let anyone work harder than you
“I can do yoga, never was good at it because when you are obese it’s hard to bend and stretch and get your limbs in positions needed for yoga. Push-ups, I can do push-ups, a really good respectable push-up, not just 1 but 100 in a day and at least 25 straight through.”—Angela Riley, photographer and weight loss advocate
94. Do full-body exercises
“Do not focus on just one area of your body when you’re working out. Instead, incorporate exercises that use your whole body. Think: squats, deadlifts, chin-ups, and pushups.
95. Cut 100 calories from your diet per day
This amounts to losing nearly a pound per month (1 lb = 3500 calories)—with hardly any effort. A surprisingly effective trick is to use smaller plates and bowls for serving food, because it looks like more than it is.
96. Avoid liquid calories
Drinking calorie-heavy beverages, even protein shakes and smoothies, can really work against your weight loss journey. The brain doesn’t register liquid calories the same way as solid calories, so a liquid meal plan doesn’t typically keep a person feeling full.
97. Adopt the Mediterranean lifestyle
“This delicious clean eating lifestyle works like a charm in southern European countries like Spain. If you stick to the plan and you’re disciplined about portion control, you will be losing weight in no time!” —Rhapsody Hahn-Chaney, contributor at Keep Calm and Run To The Best You
Marathon Mindset for Weight Loss
98. Commit to Intermittent Fasting (IF)
Intermittent Fasting (IF) has many benefits, and weight loss is just one of the perks. If you’re serious about losing weight and maintaining your healthiest shape,adopt an IF schedule to keep your metabolism high and guard against overeating.
99. Focus on a better lifestyle
Dieting alone often fails in the long term. Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.Eat to become a healthier, happier, fitter person — not just to lose weight.
100. Stick to the Whole-30
“Give priority to your mealtimes.” —Dr. Kate McMillan, Australia-based nutritionist, host of Gutfull podcast
101. Be a lasting example
“One of my favorite scriptures says: There is more happiness in giving then there is in receiving. That’s what I want to leave my family. They will know that I always gave my all.” —Tadris Parker, running coach and founder at Keep Calm and Run To The Best You
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